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IronWorker - SS gone WestSide
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10-06-2010, 06:23 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Wednesday October 6th, 2010
Military Press
bar x 10
65lb x 8
85lb x 8
95lb x 5
115lb x 3
125lb x 3
135lb 2x2
95lb 4x10, 1x8
Once again my MP is quicker to heal than my bench for whatever reason. Still pretty damn weak though.
DB Row
42.5lb x 8
55lb x 10
60lb x 10
65lb x 10
70lb x 10
Thoughts
I think I'll set my MP max to 145-155 for next week and see what happens.
IW
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10-08-2010, 07:22 AM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Friday September 10th, 2009
5/3/1 - Cycle 3R(Rehab) - Day 4 of Week 1
BW: 186.2lb
Squats
mobility
bar x 10
95lb x 5
125lb x 5
150lb x 3
165lb x 5
190lb x 5
215lb x 5 (+3)
Standing Hamstring Curl
35lb x 10
40lb x 10
45lb x 10
50lb 2x10
Thoughts
Well my back was still damn tight from deads so I wans't able to go as hard as I wanted.... oh well. Next week.
IW
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10-11-2010, 06:48 PM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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Are you foam rolling at all ?
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10-12-2010, 01:19 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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I am not. Should I be?
IW
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10-13-2010, 12:14 AM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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Yes !
Quote:
Well my back was still damn tight from deads so I wans't able to go as hard as I wanted
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Daily if you have to . You don't want to be tight at all.
It will hurt like fuck at first but after a few weeks it wont hurt a bit until you go to a harder roller.
__________________
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10-13-2010, 08:13 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Wednesday October 13th, 2010
BW: 186.2lb
Bench
bar x 10
115lb x 8
135lb x 5
155lb x 5
175lb x 3
185lb x 3
195lb x 1
165lb x 8
115lb 5x10
Well almost no pain benching today but I'm WEAK!!! My right side is flopping all over the place... Oh well, have to (re)start somewhere.
Squats
mobility
bar x 8
100lb x 5
125lb x 5
150lb x 3
165lb x 5
190kb x 5
215lb x 5 (+5)
Called 'er quits there cause it was getting late.
Thoughts
My buddy is sick this week and so he is going light. I'm just getting back into it so I agreed to a condensed workout week.
IW
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10-15-2010, 06:40 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Friday October 15th, 2010
BW: 185.6lb
Military Press
bar x 10
55lb x 5
70lb x 5
80lb x 3
85lb x 5
100lb x 5
115lb x 5 (+5)
Deadlifts
mobility
bar x 8
60kg x 5
75kg x 5
90kg x 5
97.5kg x 5
112.5kg x 5
127.5kg x 5 (+5)
Dumbell Rows
50lb x 8
60lb x 10
65lb x 10
70lb x 10
75lb x 10
80lb x 10
Thoughts
Next week will be a normal full throttle week. YES! Back at 'er.
IW
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10-18-2010, 06:31 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Monday October 18th, 2010
BW: 186.6lb
Bench
bar x 10
80lb x 5
100lb x 5
120lb x 3
140lb x 3
155lb x 3
175lb x 3 (+8)
115lb,120lb,125lb,130lb,135lb - 5x10
Bench felt leaps and bounds more solid today than last week. I did 10lb more weight and 1 more rep so I can't complain too much.
Chin ups
bw x 5,4,3,3,2
60kg x 12 (pull down machine)
Holy crap am I deconditioned on this exercise!
Thoughts
I felt really good about this workout. Not stellar numbers by any means but the improvement I'm seeing is great.
IW
Last edited by iron_worker; 10-18-2010 at 08:57 PM.
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10-19-2010, 06:54 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Tuesday October 19th, 2010
Deadlifts
mobility
60kg x 5
75kg x 5
90kg x 3
105kg x 3
120kg x 3
135kg x 3 (+6)
90kg 5x10
Well my rep max may have actually been 10 reps ... but I lost count. It was for sure 9 though! lol I'm pretty happy all in all.
DB Side Bends
40lb x 10
50lb x 10
60lb x 10
Thoughts
I was actually pretty tired today. Did a lot of tossing and turning last night but in the end I felt like I still accomplished something so that is good.
IW
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10-21-2010, 07:57 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Thursday October 21st, 2010
BW: 188.2lb
Military Press
bar x 8
55lb x 5
70lb x 5
80lb x 3
95lb x 3
105lb x 3
120lb x 3(+7)
75lb,80lb,85lb,90lb,95lb 5x10
DB Row
50lb x 8
70lb 5x10
Thoughts
I'm taking advantage of my "newb gains" as much as possible right now! lol
IW
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